Transform your physique with this comprehensive 5-week, 6-day Push-Pull-Legs (PPL) hypertrophy program designed to maximize muscle growth while incorporating a strategic deload week. Each session targets specific muscle groups, ensuring balanced development and recovery. With a mix of barbell, dumbbell, and cable exercises, you'll engage in high-intensity workouts that challenge your limits. Perfect for those ready to elevate their training and achieve impressive results in just over a month!

Embark on a transformative journey with this 5-week, 6-day Push-Pull-Legs (PPL) hypertrophy program, designed to sculpt and strengthen your physique. Each week features a balanced blend of compound and isolation exercises, ensuring comprehensive muscle engagement and growth. With a structured deload week included, you'll optimize recovery while pushing your limits. Perfect for intermediate lifters, this program requires a full gym setup and promises a focused 70-minute workout each session to maximize your results. Get ready to elevate your training and achieve your muscle-building goals!

5 week 6 day PPL hypertrophy with deload

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Push

Squat (Barbell)

Hack Squat

Lying Leg Curl

Standing Calf Raise

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Side Wrist Curl

Legs Forearms

Chin-Up (Bodyweight)

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Face Pull

Preacher Curl (Barbell)

Incline Curl (Dumbbell)

Shrug (Dumbbell)

Pull Minimum Effective Volume

Pull

Pull Maximum Adaptive Volume

Reps in reverse, stop when you have about 3-4 reps left before your max rep. 

Pull Deload 3/4 RIR 50% Weight

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